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7 Benefits of Green Tea for Fat Loss and Health

Enjoy this superfood every day.

FACT CHECKED BY Christopher Roback
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FACT CHECKED BY Christopher Roback

Green tea is considered a superfood for good reason—it has many health benefits, not least encouraging fat loss. “Green tea is exceptionally high in flavonoids that can help boost your heart health by lowering bad cholesterol and reducing blood clotting,” says Penn Medicine. “Studies show this type of tea can also help lower blood pressure, triglycerides and total cholesterol.” Here are seven incredible benefits of green tea for weight loss and overall health.


Stress Relief

Panic attack in public place. Woman having panic disorder in city. Psychology, solitude, fear or mental health problems concept. Depressed sad person surrounded by people walking in busy street.Shutterstock

Stress can undermine weight efforts by spiking cortisol levels. As green tea is a natural source of L-theanine, it can help manage stress and encourage fat-burning. L-theanine also helps with sleep quality, another factor that affects weight loss.

Lower Cholesterol

Fresh,Green,Tea,With,Tea,Leaves,In,The,WaterShutterstock

Studies show green tea may help lower LDL “bad” cholesterol and triglycerides. “The limited data available on green tea support a potential association between green tea and beneficial properties in relationship to risk factors for cardiovascular disease,” Kathy McManus, director of the Department of Nutrition at Brigham and Women's Hospital, tells Harvard Health.

RELATED: 14 Fruits That Are Secret Weapons for Losing Weight

Natural Fat Burner

Japanese green teaShutterstock

Animal studies show green tea can help with fat-burning. “Our findings suggest that green tea in the absence of caffeine can enhance the effects of exercise," Joshua Lambert, associate professor of food science, tells Penn State. "The mice that exercised and had decaffeinated green tea extract had a more significant change in body weight, and they had better outcomes as far as lower blood glucose and lower plasma insulin levels. It looks like a combination of exercise and decaffeinated green tea enhances the body's ability to use energy that is taken in."

Caffeine and Metabolism

Attractive happy middle aged woman is sitting on sofa in living room. Smiling adult lady enjoys drinking coffee or tea sitting on couch at homeShuttestock

Green tea contains caffeine, which is known to help boost metabolism. “There have been quite a few studies that suggest higher blood concentrations of caffeine may be associated with a lower body mass index (BMI) and lower body fat mass,” Allegra Picano, RDN, tells Henry Ford Health. “One of the studies stated that a person who consumed twice as much caffeine as another had 22% more reduction in weight, 17% more reduction in BMI and 28% more reduction in body fat.”

Bone Health

Young female athlete using resistance band while working out in the living room.Shutterstock

Bone health is crucial for exercise, which helps with fat loss. Studies show regularly drinking green tea may help prevent osteoporosis. “Most people reach their peak bone mass around age 30. After that, bone remodeling continues, but you lose slightly more bone mass than you gain,” says the Mayo Clinic.

RELATED: 12 Mistakes to Avoid in When You Want to Lose Weight

Type 2 Diabetes

Diabetes,Blood,Sugar,Level,Lancelet,GlucometerShutterstock

Green tea is shown to positively impact blood glucose levels. “Most physicians will initially recommend weight loss and exercise,” says Richard Bruno, professor of human nutrition at The Ohio State University. “Unfortunately, we know most persons can’t comply with lifestyle modifications for various reasons. Our work is aiming to give people a new food-based tool to help manage their risk for metabolic syndrome or to reverse metabolic syndrome.”

RELATED: 10 Tips to Lose 40 Pounds in 6 Months

Low Calories

Japanese green teaShutterstock

Green tea contains a paltry 3 calories in 8 fluid ounces, making it a great choice as part of a weight loss diet. “Replacing high-calorie foods with lower calorie choices and cutting your portion sizes can help you cut calories and improve weight control,” says the Mayo Clinic. “For a successful — and lasting — weight management plan, you also need to increase your physical activity.”

💪🔥Body Booster: Whether weight loss is the goal or not, green tea is an excellent choice for overall health.

More For You

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FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Green tea is considered a superfood for good reason—it has many health benefits, not least encouraging fat loss. “Green tea is exceptionally high in flavonoids that can help boost your heart health by lowering bad cholesterol and reducing blood clotting,” says Penn Medicine. “Studies show this type of tea can also help lower blood pressure, triglycerides and total cholesterol.” Here are seven incredible benefits of green tea for weight loss and overall health.


Stress Relief

Panic attack in public place. Woman having panic disorder in city. Psychology, solitude, fear or mental health problems concept. Depressed sad person surrounded by people walking in busy street.Shutterstock

Stress can undermine weight efforts by spiking cortisol levels. As green tea is a natural source of L-theanine, it can help manage stress and encourage fat-burning. L-theanine also helps with sleep quality, another factor that affects weight loss.

Lower Cholesterol

Fresh,Green,Tea,With,Tea,Leaves,In,The,WaterShutterstock

Studies show green tea may help lower LDL “bad” cholesterol and triglycerides. “The limited data available on green tea support a potential association between green tea and beneficial properties in relationship to risk factors for cardiovascular disease,” Kathy McManus, director of the Department of Nutrition at Brigham and Women's Hospital, tells Harvard Health.

RELATED: 14 Fruits That Are Secret Weapons for Losing Weight

Natural Fat Burner

Japanese green teaShutterstock

Animal studies show green tea can help with fat-burning. “Our findings suggest that green tea in the absence of caffeine can enhance the effects of exercise," Joshua Lambert, associate professor of food science, tells Penn State. "The mice that exercised and had decaffeinated green tea extract had a more significant change in body weight, and they had better outcomes as far as lower blood glucose and lower plasma insulin levels. It looks like a combination of exercise and decaffeinated green tea enhances the body's ability to use energy that is taken in."

Caffeine and Metabolism

Attractive happy middle aged woman is sitting on sofa in living room. Smiling adult lady enjoys drinking coffee or tea sitting on couch at homeShuttestock

Green tea contains caffeine, which is known to help boost metabolism. “There have been quite a few studies that suggest higher blood concentrations of caffeine may be associated with a lower body mass index (BMI) and lower body fat mass,” Allegra Picano, RDN, tells Henry Ford Health. “One of the studies stated that a person who consumed twice as much caffeine as another had 22% more reduction in weight, 17% more reduction in BMI and 28% more reduction in body fat.”

Bone Health

Young female athlete using resistance band while working out in the living room.Shutterstock

Bone health is crucial for exercise, which helps with fat loss. Studies show regularly drinking green tea may help prevent osteoporosis. “Most people reach their peak bone mass around age 30. After that, bone remodeling continues, but you lose slightly more bone mass than you gain,” says the Mayo Clinic.

RELATED: 12 Mistakes to Avoid in When You Want to Lose Weight

Type 2 Diabetes

Diabetes,Blood,Sugar,Level,Lancelet,GlucometerShutterstock

Green tea is shown to positively impact blood glucose levels. “Most physicians will initially recommend weight loss and exercise,” says Richard Bruno, professor of human nutrition at The Ohio State University. “Unfortunately, we know most persons can’t comply with lifestyle modifications for various reasons. Our work is aiming to give people a new food-based tool to help manage their risk for metabolic syndrome or to reverse metabolic syndrome.”

RELATED: 10 Tips to Lose 40 Pounds in 6 Months

Low Calories

Japanese green teaShutterstock

Green tea contains a paltry 3 calories in 8 fluid ounces, making it a great choice as part of a weight loss diet. “Replacing high-calorie foods with lower calorie choices and cutting your portion sizes can help you cut calories and improve weight control,” says the Mayo Clinic. “For a successful — and lasting — weight management plan, you also need to increase your physical activity.”

💪🔥Body Booster: Whether weight loss is the goal or not, green tea is an excellent choice for overall health.

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FACT CHECKED BY Christopher Roback
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Do you want to eat yummy food and still lose weight? If so, there are a handful of tasty eats that can help you achieve your goals. Janine Bowring, ND, is a naturopathic doctor, best-selling author, researcher, and formulator. In a new video, she reveals her favorite weight loss foods. “Are you struggling to lose belly fat? If so, you’re not alone. Many people find it difficult to lose weight in general, but belly fat can be especially stubborn,” she writes in the caption of the YouTube video. “The good news is that there are certain foods that can help you lose weight and get rid of belly fat. In this video, we’ll share with you 5 top foods to lose belly fat and get rid of belly fat for good.”


These Foods Are Backed By Science

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“Are you concerned about your belly fat? Well, here are the top five foods to help you lose that belly fat, as found in the science,” she says at the start of the clip.

RELATED:10 Foods That I Will Never Eat Again After Losing 120 Pounds

1. Green Tea

Japanese green teaShutterstock

Number one? Green tea. “Green tea, along with its naturally occurring caffeine and just the right amount, helps to target that belly fat,” she says.

Green Tea Offers Lots of Other Benefits

Organic Green Tea with Jasmine Flower and Jasmine Tea with Dried Leaves on tea cupShutterstock

Green tea offers more health benefits than just weight loss. Numerous studies have shown that a variety of teas may boost your immune system, fight off inflammation, and even ward off cancer and heart disease.

2. Eggs

Karawang, Indonesia - June 13th : sell eggShutterstock

Number two is eggs. “Eggs contain choline, especially in the yolk, which, when you're low in choline, you actually tend to make more visceral fat around your organs, which is very dangerous for your overall health,” she says.

Eat the Whole Egg

Poached eggsShutterstock

She recommends eating the whole egg, including the yolk. According to the USDA, one large egg boasts 6 grams of protein, almost 5 grams of fat, and about 72 calories.

3. Fish and Seafood

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Number three is fish and seafood. This is due to their “really important” contribution of electrolytes, “helping your metabolism and your mitochondrial health,” she says.

4. Olive and Avocado Oil

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Number four? “Olive oil and other healthy fats like avocado oil as well,” she says. One 2020 study found that drinking olive oil daily reduced body weight, waist circumference, and inflammatory factors over a two-month time period.

RELATED:He Tried the Blue Zone Diet for 7 Days: Here's What Happened to His Body

5. Dark Chocolate

Pieces of dark chocolate with mint on wooden tableShutterstock

And number five is her “favorite,” she confessed: Dark chocolate. “Make sure that it's at least 70% and above because its antioxidants have an anti-obesity and an anti-diabetic effect,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Shot of fintess woman making a healthy poke bowl in the kitchen at home.
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FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Superfoods are big news, including in the weight management world.


What are ‘superfoods,’ you may ask? ‘Superfood’ is not a scientifically recognized term, and there are no set criteria. However, foods with this label tend to be rich in vitamins, minerals, and antioxidants. Antioxidants take center stage for good reason. They protect our cells from oxidative stress from free radicals at-large in the body. Think of free radical damage as ‘cell rust,’ like what happens to metal left to the elements. The ‘rust’ is what may lead to problems down the road (like cancer). Many superfoods contain fiber, protein, or heart-protective fats as well.

Here, using my background as a Registered Dietitian for Top Nutrition Coaching, I'll focus on superfoods linked to fat loss, including belly fat (visceral fat, a harmful type (1) when in excess). Let’s dig in (pun absolutely intended)!

1. Kale and other dark green leafy vegetables (Swiss chard, collards, mustards, spinach)

kale salad leaves close up with water drops backgroundShutterstock

Green leafies like kale (2) are loaded with Vitamins A, C, and K along with fiber, calcium, and other minerals. Eating spinach regularly (3) may cut your risk of developing conditions like type 2 diabetes and excess weight, thanks to its antioxidants and fiber content. Greens keep your digestion chugging along with their insoluble fiber--helpful in preventing a bloated belly.

Related: 5 Signs You Are Burning Fat, Not Muscle While Exercising

2. Berries (blueberries, raspberries, strawberries, blackberries…)

Mix of fresh berries in a basket on rustic wooden backgroundShutterstock

Rich in fiber, vitamins, and antioxidants. Studies have indicated that eating berries regularly can greatly reduce inflammation levels in the body (4). Inflammation is associated with excess belly fat, among other things. The fiber and larger volume you get in a serving of berries are satisfying and help prevent excess hunger later. With the fiber on board, you don’t get the blood sugar crash—meaning less chance of rebound food cravings that tend to follow unstable blood sugar patterns.

3. Beans, pulses, and soluble fiber

close-up red kidney bean in wood spoon and gunny bag on wood tabShutterstock

These are sources of low-fat protein and soluble fiber, which likes to grab on to cholesterol in the gut and escort it right on out of the body. To fully earn that ‘superfood’ status, beans and pulses contain antioxidants. Those with the highest antioxidant abilities (5) include yellow peas, green peas, chickpeas, soybeans, lentils, and red kidney beans.

Beans and pulses are rich in soluble fiber. Soluble fiber absorbs a lot of water in the gut. It slows down the rate our stomach empties after eating (6), and causes the stomach to expand (feel full), thus we are satisfied longer after eating. Soluble fiber also cuts down on the amount of calories the body can absorb from food. (7) A 2-year longitudinal study in Japan found that eating more soluble fiber could be linked with less belly fat. (8) These fibers help trigger the release of gut hormones that signal you’ve had enough to eat. They are a source of energy for your gut microbes and the cells that line the inside of your intestines. (Again, our gut bacteria control a lot. Seriously. Keep them happy.) Fiber can also range from 0-2 usable calories per gram, compared to the standard 4 calories per gram of other carbohydrates.

4. Whole grains

Bowl of cooked bulgur and raw bulgur close-upShutterstock

Whole grains are essentially that—the whole, intact grain from the plant. They are not stripped of the outer bran during processing. When left intact, grains have similar nutrient profiles to beans & pulses—though the protein is a bit less. Stripping grains results in refined grains, which are softer and more uniform. Refined grains (aka, all-purpose or white flour) can more quickly spike blood sugar levels after eating and are associated with insulin resistance, excess weight, and type 2 diabetes. The insoluble fiber in whole grains also helps curb hunger and aids in ridding waste from the body. Whole grains include quinoa (not technically a grain, but acts like one), whole oats, bulgur, whole wheat, and more.

Fiber-rich foods also lead to more chewing (9), which in and of itself signals to the body that nutrients are coming in, and digestion can begin. If you’ve ever been hungry shortly after having a protein drink as your meal, this may be a culprit. Your brain needs physical stimulation from eating.

Related: 11 Ways to Ignite Your Metabolism to Burn Fat All Day

5. Heart-healthy fats

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Heart-healthy fats, particularly the monounsaturated type, are found in foods like olive oil, avocados, nuts, and seeds. Diets high in these may be linked to lower body weight (10). The Mediterranean diet is an example of a diet high in these fats, and it’s been linked to many (many) health benefits (11).

Compared to less-healthy saturated fats found in animal foods like butter and red meat, unsaturated fatty acids promote energy usage (aka, metabolism), diet-induced thermogenesis (creation of heat), and fat oxidation (breaking down of stored body fat). (12) This would explain why a diet that includes a high amount of unsaturated fatty acids is less prone to cause weight gain. There is evidence showing that replacing saturated fats with monounsaturated fats leads to weight loss and lower fat mass (13).

In the monounsaturated fat category, one notable superstar is the humble avocado. Various studies13 have found that feelings of hunger were significantly less when adding avocado to a meal. This is to be expected with the fat and fiber avocados contain. The studies have also found that insulin production was less. We know that fat is a strong driver of releasing the digestive hormones GLP-1 (aka, what the current popular injectable medications for weight loss help maintain) and PYY. Both of these hormones signal to the brain that adequate nutrition has been consumed (aka, you get full and stay full), and blunt the drive to eat (less appetite) (14,15).

6. Cinnamon

Cinnamon sticks on a wooden background. Cinnamon spice in a spoon and bowl. Ceylon cinnamon.Shutterstock

Cinnamon, with its naturally sweet flavor and antioxidants, has been found to cut back on sugar cravings, and is associated with better control of blood sugar in diabetes. It enhances the action of proteins that are involved with sugar (glucose) transport and the insulin signaling pathway. Insulin is a hormone involved in storing blood sugar and storing body fat (16).

The distinct smell and flavor of cinnamon comes from an oily substance that has large amounts of cinnamaldehyde (17). Cinnamaldehyde is thought to be why cinnamon works the way it does (18).

7. Green tea

Japanese green teaShutterstock

Green tea, packed with antioxidants, inhibits the action of the enzymes lipase, amylase, and glucosidase (20-22). Enzymes help the body break down foods and nutrients into smaller pieces, which is needed for proper absorption. Green tea works by preventing enzymes from doing their job in the gut. Stopping the enzyme lipase from working means less fat is absorbed from the foods we eat. The compound EGCG and caffeine are the primary working components of green tea. They possess a wide range of activities in the body, including weight loss.

8. Coffee, caffeine & chlorogenic acids

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Coffee contains the antioxidant chlorogenic acid. To date, it has been found in studies (23,24,29) to contribute to calorie and fat burning, along with activation of brown fat. Brown fat is considered a healthy type of fat and is darker in color. Brown fat is smaller in size (takes up less space) and is packed with energy-producing cells (mitochondria), and it burns calories.

Related: Top 11 Exercises for Leaner, Stronger, Firmer Legs

9. Ashwagandha

Ashwagandha / Aswaganda OR Indian Ginseng is an Ayurveda medicine in stem and powder form. Isolated on plain background. selective focusShutterstock

This plant has a long history of use as an adaptogen in ayurvedic medicine. An adaptogen is a substance thought to help the body handle stress better. We know that chronic stress often leads to changes in eating behaviors and food choices, including the drive to eat more. This is due to the hormone cortisol, which kicks in for that fight-or-flight response in times of stress. Cortisol (25) is known to increase hunger and sweet cravings.

Ashwagandha contains several active components that are anti-stress, and extracts of the root offer major anxiety-reducing properties in humans, due to its GABA-like activity in the brain. (GABA (26) is an amino acid-based messenger in the central nervous system, and reduces ‘excitement’ in the system.) Ease the body’s stress response and thus coping behaviors like overeating.

Choudhary and others (27) found in their double-blind, randomized, placebo-controlled trial with 52 subjects over 8 weeks that treatment with Ashawagandha extract resulted in subjects reporting much lower perceived stress scores vs baseline. This mimics findings from another study (28) where stress-related food cravings, reactive eating, serum cortisol levels, and body weight were all less.

For safety: If you’re thinking of trying it, please check to make sure it doesn’t interact with any medications or other supplements you are taking.

10. Wine (the resveratrol part)

Waiter pouring red wine in a glass.Shutterstock

Resveratrol acts as an antioxidant and is found in berries, nuts, red grapes and products made with them (ahem, wine, or juice). It has been popular for a while now for heart health. In recent years, we’ve learned (29) that resveratrol is a strong activator of SIRT-1, a protein that helps protect against aging-related metabolic diseases (including those related to blood sugar use in the body). It mimics the effects of restricting food intake by regulating the body’s response to fasting, calorie restriction, and exercise.

Getting resveratrol from a dietary supplement is fraught with issues, including low absorption and activity in the body. (Getting it from a pill vs the food itself affects the body’s ability to absorb and use it.) Further clinical trials are needed so we can better understand everything resveratrol can do, and how best to apply it to health. In the meantime, if you happen to enjoy an occasional glass of red wine or snacking on some red grapes or berries, it may support weight loss efforts.

11. Flaxseed

Brown flaxseed, organic food for healthy eating.Shutterstock

Flaxseed is rich in alpha-linolenic acid (ALA, an omega-3 fatty acid), fiber, and lignans. (30,31) (Lignans are the waterproof “backbone” material for plants, and provide structure, support, and protection.) It’s also a great source of quick fiber when added to recipes or other foods. (Recall that fiber = enhanced meal satisfaction.) The lignans from flaxseed are reported to reduce belly fat and increase fat oxidation (burning) and adiponectin levels in a study on mice (31,32,34). Adiponectins33 are released by fat cells, and are involved in managing sugar levels, fat usage, and insulin sensitivity. It has an anti-inflammatory effect and is an antioxidant. Win!

In a large review of 45 randomized, controlled trials (33), significant weight loss was observed in those eating more than 30 grams (3 tablespoons) flaxseed per day, over 12-week periods, and in those of a higher weight range. Scientists suggest that the higher fiber content or other compounds present in flaxseed are responsible for the weight change, and trial results seem to highlight a cumulative effect over time. (The longer you use it and the more consistent you are with it, the more effect you might experience.) This is thought to be related to the active parts of the plant needing to build up in the body tissues over time.

12. Conjugated linolenic acid (CLA)

Funny portrait of a mooing cow, laughing with mouth open, showing gums and tongueShutterstock

Research (35) on CLA (a group of polyunsaturated fatty acids found naturally in meat and dairy products of cud-chewing animals) suggested a link with smaller fat cell size, less ability to make more fat tissue, browning of fat tissue, and changes in gut bacteria. Thus, CLA may be supportive in fat loss and a leaner midsection. Not exactly a superfood, per se, but still part of the conversation.

13. Diacylglycerol (DAG)

Bottle of rapeseed oil (canola) and rape flowers on table outdoorsShutterstock

“Dia-what?” you might ask. DAG (36) is a natural part of many edible oils, like canola. It acts differently than similar types of fats (like triglycerides) because it has a different structure. It has been noted to enhance fat oxidation in animal models. (37) When paired with ALA (see previous section), it resulted in excellent outcomes for body weight and belly fat loss (36,37). Cooking with canola oil would be a way to include DAG in your day-to-day eating.

Related: I Lost 100 Pounds Eating the Foods in My New Cookbook

14. Summing It Up

Young girl showing sporty belly against the sea on the beachShutterstock

As you can see from the sheer variety of foods and nutrients that support fat loss, there are some common themes: fiber/gut health, antioxidants, and healthy fats seem to pop up frequently. Some have a direct effect, others are indirect. Consistency over time is also important. In general, it’s the effect of multiple compounds in the food working together. Even if you’re not consuming these foods or plant compounds for the benefit of fat loss, they still offer major health benefits…so, enjoy!

💪🔥Body Booster: Green tea is a health booster packed with antioxidants that can limit fat absorption by blocking certain enzymes. Its key components, EGCG, and caffeine, work together to aid weight loss.

Annette Snyder has been a registered dietitian (RD) for nearly 20 years. I’ve had extensive experience in the practice areas of weight management, diabetes care, and digestive disorders. I currently maintain additional board certification (CSOWM) in weight management through the Commission on Dietetic Registration, the credentialing body for the Academy of Nutrition and Dietetics. I’m passionate about the new things nutrition science is teaching us. My goal is sharing that knowledge in a way that inspires others to get curious about their health.

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  21. Rothenberg D.O., Zhou C., Zhang L. A Review on the Weight-Loss Effects of Oxidized Tea Polyphenols. Molecules. 2018;23:1176. doi: 10.3390/molecules23051176.
  22. Vázquez Cisneros LC, López-Uriarte P, López-Espinoza A, Navarro Meza M, Espinoza-Gallardo AC, Guzmán Aburto MB. Efectos del té verde y su contenido de galato de epigalocatequina (EGCG) sobre el peso corporal y la masa grasa en humanos. Una revisión sistemática [Effects of green tea and its epigallocatechin (EGCG) content on body weight and fat mass in humans: a systematic review]. Nutr Hosp. 2017;34(3):731-737. Published 2017 Jun 5. doi:10.20960/nh.753
  23. Velickovic K., Wayne D., Leija H.A.L., Bloor I., Morris D.E., Law J., Budge H., Sacks H., Symonds M.E., Sottile V. Caffeine exposure induces browning features in adipose tissue in vitro and in vivo. Sci. Rep. 2019;9:9104. doi: 10.1038/s41598-019-45540-1.
  24. Stefanello N., Spanevello R.M., Passamonti S., Porciuncula L., Bonan C.D., Olabiyi A.A., Teixeira da Rocha J.B., Assmann C.E., Morsch V.M., Schetinger M.R.C. Coffee, caffeine, chlorogenic acid, and the purinergic system. Food Chem. Toxicol. 2019;123:298–313. doi: 10.1016/j.fct.2018.10.005.
  25. Epel E, Lapidus R, McEwen B, Brownell K. Stress may add bite to appetite in women: A laboratory study of stress-induced cortisol and eating behavior. Psychoneuroendocrinology. 2001;26:37–49. doi:10.1016/S0306-4530(00)00035-4.
  26. Allen MJ, Sabir S, Sharma S. GABA Receptor. [Updated 2023 Feb 13]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-.Available from: https://www.ncbi.nlm.nih.gov/books/NBK526124/
  27. Choudhary D, Bhattacharyya S, Joshi K. Body Weight Management in Adults Under Chronic Stress Through Treatment With Ashwagandha Root Extract: A Double-Blind, Randomized, Placebo-Controlled Trial. J Evid Based Complementary Altern Med. 2017;22(1):96-106. doi:10.1177/2156587216641830
  28. Chandrasekhar K, Kapoor J, Anishetty S. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian J Psychol Med. 2012;34:255–262. doi:10.4103/0253-7176.106022.
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Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Kombucha is trendy and recommended at this expected time. Kayla Varney (@consciouslykay) is a health and wellness influencer with over 250,000 followers on TikTok and 87,000 on Instagram who regularly shares all of her holistic health secrets. “As a holistic nutritionist, I absolutely love kombucha, and here's why,” she says in the clip. Should you be drinking the fermented beverage? The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, spills the tea on the popular drink.


Kombucha Is a Great Source of Probiotics

@consciouslykay

Kombucha is a QUEEN 👑 #kombucha #guthealth #kombuchabenefits #anticancerfood #anticancertips

“Number one, it's fermented, making it a great source of probiotics, which can be amazing for gut health,” says Varney. “Yes, fermented foods like kombucha are known to be excellent for gut health and promote good bacteria flora in the gut,” agrees Collingwood.

It May Help with Weight Loss and Reduce Belly Fat

Kayla_Varney_consciouslykay19consciouslykay/TikTok

“Number two, it can help with weight loss and reducing belly fat,” claims Varney. “There is no solid research proving that kombucha reduces belly fat or produces weight loss on its own,” Collingwood says.

Related: How to Get Your “Dream Body by Summer,” Says Maia Henry

It May Improve Cholesterol and Aid in Blood Sugar Control

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“Number three, it can improve cholesterol levels and aid blood sugar control,” says Varney. “There are a few animal studies showing a reduction in cholesterol levels, but there is not solid evidence in humans,” Collingwood explains. “In terms of blood sugar control, there are a few studies in humans that do show benefits when it comes to blood glucose levels.”

It Can Help with Your Liver

Kayla_Varney_consciouslykay17consciouslykay/TikTok

“Number four, it contains antioxidants and can reduce liver toxicity,” claims Varney. “Kombucha does contain a good amount of antioxidants and may have some benefits for the liver,” agrees Collingwood.

It Has Antimicrobial Properties

Kayla_Varney_consciouslykay16consciouslykay/TikTok

“Number five, it has antimicrobial properties and can help suppress the growth of bacteria and yeast,” claims Varney. “The acetic acid in kombucha is similar to vinegar in its ability to act as an antimicrobial agent,” explains Collingwood. “There are test tube studies that are promising, but more human studies are needed before we can really make major claims.”

Related: 15 Quick Ways to Lose Body Fat Percentage in a Week

It Can Reduce the Risk of Heart Disease

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“Number six, it can reduce the risk of heart disease,” claims Varney. “Number seven, it can help manage type two diabetes. And number eight, it actually may help protect against cancer,” Varney concludes. “There are properties in kombucha that we know might be beneficial for these diseases, but we cannot say that they will prevent or cure at all,” says Varney. “Drinking kombucha may indeed reduce the risk of these diseases, but more human studies are necessary to make any claims.”

💪🔥Body Booster: Try adding a Kombucha into your drink rotation and reap the many health benefits. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

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FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Losing fat in your 50s doesn’t have to be an uphill battle—making just a few sensible (and delicious!) food choices can really help target that pesky, unhealthy belly fat. “We can’t precisely target where we lose every pound of weight, but it’s important to reduce visceral fat,” psychologist and registered dietitian David Creel, PhD, tells the Cleveland Clinic. “By losing 5% to 10% of your body weight, you can improve blood pressure, blood sugar, cholesterol levels, mobility, and more.” Here are five food choices that can really help encourage a flatter belly and better health overall.


Oily Fish Like Salmon

Delicious portion of fresh salmon fillet with aromatic herbs, spices and vegetables - healthy food, diet or cooking conceptShutterstock

Oily fish such as salmon is a great choice for a fat-burning diet. “Salmon is often a top protein pick by dietitians and other health experts,” according to UnityPoint Health. “It’s low in saturated fat and high in omega-3s. It’s also a good source of vitamin B12, potassium and vitamin D. Salmon is versatile and easy to prepare. The higher fat content (compared to flounder) makes it a more satisfying and filling meal.”

Eat More Protein

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Protein helps maintain muscle mass while encouraging fat loss. “Protein can be a helpful way to lose weight because it makes you feel fuller than carbs and fat do. By including a lean source of protein in your meals you may find that you’re not as hungry, and so eat less," dietitian Maya Aboukhater tells Bupa UK. "Go for foods that are rich in protein and low in fat. These are known as lean sources as some sources of protein can be high in saturated fat."

Related: 15 Quick Ways to Lose Body Fat Percentage in a Week

Drink Less Alcohol

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Cutting down on alcohol can really help boost fat-burning. “Drinking alcohol can lead to what's sometimes called a beer belly, but beer alone isn't to blame,” says the Mayo Clinic. “Drinking too much alcohol of any kind can add to the problem. If you drink alcohol, do so only in moderation. For men, that means up to two drinks a day. The less a person drinks, the fewer calories, and the less likely belly fat will build up over time.”

Drink More Green Tea

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Experts say drinking three cups of green tea a day can help with weight loss. “Green tea boosts metabolism when you're resting and specifically targets the release of stored fat,” Lori Shemek, PhD, tells TODAY. Green tea has been found to be a thermogenic food, meaning it causes the body to release more heat and burn more calories while in a resting state. It also prevents the generation of new fat cells and the formation of fatty tissue.”

RELATED: Exactly What a Nutritionist Eats in a Day for Weight Loss

No Late-Night Snacking

Handsome Attractive Man is in the Kitchen in the Evening. He is Hungry, Fridge is Open and He Bites a Piece of a Leftover Pizza. He is Eating It and Feels Satisfied.Shutterstock

Not eating past a certain time can help with chronic evening-snackers. “Some people find it helpful to have a cutoff time for eating, especially at night,” Dr. Creel tells the Cleveland Clinic. “Some people will stop eating after 6 or 7 p.m. because they know nighttime is when they overconsume and engage in mindless eating.”

💪🔥Body Booster: Eat lean protein at every meal to feel fuller and consume fewer calories. Lean protein sources like chicken, fish, and beans provide hunger-fighting protein without excess fat.

Justin Gichaba justin_gichaba
Copyright justin_gichaba/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you taking all the proper steps to get rid of belly fat, but it doesn’t seem to go anywhere? You could be doing more harm than good. Justin Gichaba is a nutrition coach who helps “busy professionals lose 10lb+ fat & gain muscle,” he writes on his Instagram bio. In a new post, he reveals some habits that he thought were helping him blast belly fat when they were doing the opposite. “5 innocent habits that I never realized made me GAIN belly fat, when I was trying to lose belly fat,” he writes.

Sacrificing Sleep to Exercise

Sacrificing sleep to work out is the first no-no. “Chances are it is making it worse. Not getting enough sleep can lead to increased levels of cortisol, a hormone that is associated with belly fat and make it hard to lose fat when in excess. Also, you will decrease your energy throughout the day making it hard to move and burn calories. Make sure to sleep 7-8 hours a night for optimal fat loss,” he says.

Skipping Meals

Young woman looking into the fridge, feeling hungry at night​Unusual Cravings and HungerShutterstock

Skipping meals is another counterproductive habit. “Skipping meals made me binge eat WAY more. I thought by skipping a meal I would eat less calories, but I ended up eating more in the few meals I had to compensate,” he says. “I also was much less adherent to the diet. All in all, it lead to me not losing fat and an impossible diet to stick too for me.”

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Restricting Food Groups

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Restricting food groups is not a good idea. “At one point in time, I thought a lot of different carbs were bad. I stayed away from bread, oatmeal, and everything else the carnivore and keto people tell you to never eat,” he explains. “This just made my diet much easier to stick with, leading me to randomly binge eat and end up losing no weight at all. Soon after, I learned that most carbs that are not ultra-processed are just fine for most people and ate more carbs again. When I could include the foods I loved, I then started to lose weight.”

Skipping Dessert

Sweet temptation. Eating delicious creamy dessert.Shutterstock

Don’t skip dessert. “I will NEVER skip dessert again. Dessert is something I was far too accustomed to, so skipping it would give me crazy cravings making it hard to stick with my diet,” he writes. “Once I allowed myself to eat the occasional ice cream or other sweets, it made it much easier to stick with my diet. I also started making yogurt parfaits every night which were extremely healthy but still satisfied my sweet tooth with the dark chocolate.”

Cutting Too Many Calories

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The final mistake is cutting too many calories. “Cutting close to 1,000 calories was a terrible idea. It made me extremely sluggish, move less, and didn’t speed up my weight loss,” he writes. “Instead, you should try cutting only 300-500 calories at a time. This is much more sustainable in the short and long-term as it combats extreme hunger and the possibility of your metabolism adapting and slowing down.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Karli Sine
I Lost 55 Pounds in 5 Months by Fixing These Ozempic Mistakes
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Has your weight loss progress paused while on Ozempic? There are things you can do to jumpstart it again. Karli Sine is a social media influencer who lost 55+ lbs on Semaglutide and is now “microdosing Tirzepatide,” she writes in her Instagram bio. In a new post, she reveals some secret tricks to getting back on weight loss track. “Stuck in a GLP-1 plateau? 10 tips for you to get out of it,” she writes.

Track Your Meals

The first thing you should start doing is tracking your meals. “Reassess portion sizes and calorie intake. Small adjustments can kickstart progress. Sugar WILL stall you,” she writes.

Increase Water Intake

Ensure you are drinking enough water; if not, adjust accordingly. “Aim for at least 64 oz daily. Hydration is key for weight loss and overall health. Cellular hydration keeps your GLP-1 working! Dehydrated cells will not perform their functions properly!” she writes.

Switch Injection Sites

The next thing you can do is switch injection sites. “Rotating between the abdomen, thigh, or arm can improve absorption and effectiveness, even side effects!” she says.

Incorporate Walking

Are you incorporating walking into your routine? “A light walk after dinner can boost metabolism and digestion. Bonus: this can help constipation also!” she says.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Focus on Protein & Fiber

In terms of diet, amp up your protein and fiber intake. “High-protein and high-fiber meals keep you full and fuel fat loss,” she writes.

Prioritize Sleep

Make sure you are getting enough rest. “Get 7–9 hours of quality sleep to help your body recover and keep your metabolism on track,” she says.

Adjust Meal Timing

Try adjusting meal timing. “Try intermittent fasting or spacing out smaller meals to optimize hunger and energy levels,” she writes.

Reduce Stress

Reduce the stress in your life. “Chronic stress can hinder weight loss. Practice deep breathing, yoga, or meditation to keep cortisol in check,” she says.

Start Strength Training

Start strength training if you aren’t already lifting weights. “Building muscle increases your metabolism, helping you burn calories even when resting! This needs to be a non-negotiable, or you will lose more muscle than needed,” she says.

Dose Up

Finally, dose up. “Talk to your provider about increasing your GLP-1 dose if you’ve hit a stall—If you’re not dosing up every 4-6 weeks, this could be a big factor of stalling,” she suggests. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Christine Stines christinestines
Coach Reveals Exact Plan to Drop 25 Pounds by Spring Break
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to lose weight without starving yourself or obsessing over calories? Christine Stines helps people “break free from the diet cycle, tackle stubborn pounds, & finally see the results you've been craving - without the burnout or overwhelm,” according to her Instagram bio. In a new post, she reveals simple ways she dropped weight. “From 150 to 130 pounds, these are the weird, simple shifts that helped me lose 20 pounds without starving or tracking every bite of food,” she writes.

These Shifts Helped Her Drop 3 Pant Sizes

“If you’ve been feeling overwhelmed or frustrated in your weight loss journey, I get it. This is your love note to remind you- It’s pretty common. There’s an overwhelming amount of information out there that it can be hard to know what to focus on. Let me share some simple shifts that helped me lose 20 pounds and 3 pant sizes—without starving or tracking every bite of food,” she says.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

I Ate More

The first thing she did was eat more. “I stopped eating as little as possible and focused on what I ate instead. Turns out, eating the right foods made all the difference for fat burn,” she writes.

I Added More Fiber and Protein to My First Meal

She also increased her protein and fiber intake and “boosted” her first meal. “30g of protein + 7-8g of fiber. This combo helped with satiety, hormone balance, muscle preservation, and metabolism,” she says.

She Got Sunshine in the Morning

She also “got morning sunshine,” she writes. “It’s not just for vitamin D! ☀️ Morning sun helps regulate hormones and sets your circadian rhythm to support metabolism and better sleep,” she says.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

She Walked After Meals

She also started getting her steps in. “Walked after meals,” is another habit she mentions. “Even a quick 2-minute walk can lower blood sugar and improve fat loss,” she says.

She Prioritized Sleep

She also prioritized sleep. “I used to stay up till midnight working—until I learned that bad sleep can make you insulin resistant. Now, sleep is non-negotiable,” she writes.

She Started Taking Supplements

She added two “key” supplements. “These helped me stabilize blood sugar, reduce cravings, and burn fat for fuel—game changers!” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.